Shoulders

Rear Delt Fly

Opening your arms back with your torso bent over: the most direct exercise for the rear delts, key for well-rounded shoulders.

Also known as: reverse fly, bent-over rear delt raise, rear delt raise

Level: Beginner
Equipment: Dumbbell
Type: Isolation

Movement

Muscles worked

Rear Delt Fly muscle map: rear delts, rhomboids and traps highlighted on the front and back of the body

How to do it

Holding a dumbbell in each hand, hinge forward until your torso is nearly parallel to the floor, back flat.
Let your arms hang with a slight bend in the elbows, palms facing.
Raise your arms out to the sides to shoulder height.
Lower slowly without letting the dumbbells touch.

Form cues

Think about reaching for the walls, not the ceiling.
Don't squeeze your shoulder blades together; that keeps it on the delts, not the rhomboids.
Light weight, higher reps.

Common mistakes

Going heavy and swinging: the rear delt is small and needs control.
Squeezing your shoulder blades hard: your upper back does the work.
Standing up as you lift: hold the hinge.

Sets and reps

3-4 sets of 12-20 reps with 60 seconds of rest. You can train it 2-3 times a week.

Variations

Same movement, different equipment. Pick based on what you have and what you want from rear delt flyes.

Chest-supported reverse fly
Face down on an incline bench: no way to cheat.
Dumbbell · Intermediate
How to do it
1. Hinge forward at the hips holding dumbbells with arms hanging down.
2. Keep your back flat and knees slightly bent.
3. Raise the dumbbells out to the sides until level with your shoulders.
4. Squeeze your shoulder blades together at the top.
5. Lower the dumbbells back with control.
Primary
Rear Delts
Secondary
Rhomboids, Traps
Band pull-apart
Pull a band apart in front of your chest; great for warming up.
Resistance Band · Beginner
How to do it
1. Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height.
2. Hands start shoulder-width apart, palms facing down.
3. Keeping arms straight, pull the band apart by driving the hands out to the sides.
4. Finish with the band touching your chest and the shoulder blades squeezed together.
5. Return slowly to the starting position and repeat.
Primary
Rear Delts
Secondary
Rhomboids, Traps
Suspension trainer Y-fly
Open your arms into a Y while hanging from the straps.
Suspension Trainer · Intermediate
How to do it
1. Stand facing the anchor point, holding the handles with an overhand grip, palms facing each other.
2. Lean back, extending your arms straight in front of you, maintaining a plank position with your body.
3. Initiate the movement by pulling your shoulder blades together and down, forming a 'Y' shape with your body.
4. Keep your arms straight and elbows slightly bent, squeezing your shoulder blades at the top.
5. Slowly control the descent back to the starting position, resisting the pull of the straps.
Primary
Rear Delts, Traps
Secondary
Side Delts, Rhomboids
Barbell rear delt row
A row with elbows wide, pulling to the upper chest.
Barbell · Intermediate
How to do it
1. Hinge at the hips with a flat back until your torso is nearly parallel to the floor.
2. Hold a barbell with an overhand, wider-than-shoulder-width grip, arms hanging.
3. Row the bar up toward your upper chest with the elbows flaring out to the sides.
4. Pause and squeeze the rear delts and upper back at the top.
5. Lower the bar under control and repeat.
Primary
Rear Delts
Secondary
Lats, Rhomboids, Traps
Double kettlebell rear delt row
The same wide row with two kettlebells.
Kettlebell · Intermediate
How to do it
1. Stand a kettlebell just outside each foot with your feet about hip-width apart.
2. Hinge at the hips with a flat back until your torso is close to parallel with the floor, letting your knees bend slightly.
3. Take both handles with an overhand grip and let your arms hang straight down from your shoulders.
4. Row both bells up by driving your elbows out to the sides, away from your ribs rather than back along them.
5. Stop when your upper arms are roughly in line with your shoulders, and squeeze your shoulder blades together.
6. Lower the bells under control until your arms hang straight again, and repeat for the desired reps.
Primary
Rear Delts, Rhomboids
Secondary
Biceps, Lower Back, Lats, Traps